Izinto eziBalulekileyo zesikhenkcezisi onokuzigcina usesandleni ukulungiselela ukutya okukhawulezayo kwemizuzu eli-15

A ifriji egcinwe kakuhle yimpendulo kwezo zidlo zikhawulezayo, zomzuzu wokugqibela kunye nezo munchies zasebusuku. Ukugcina isikhenkcezisi sakho sinezinto ezinempilo ezidibana ngokukhawuleza-njengemifuno ekhenkcezisiweyo, iravioli kunye ne-pizza crust-kunokunceda ukukhupha uxinzelelo kwisicwangciso sokutya kwaye wenze ubusuku bakho beveki bulula. Ukukunceda ukuba wonge ixesha ekhitshini, siqulunqe uludwe lwezona zinto zibalulekileyo zesikhenkcisi esizigcinayo ukuze sifumane ukutya okukhawulezayo okulungeleyo kwimizuzu eli-15 emcaba.

endaweni yegwele lesondlo

Bona Okuninzi: I-10 ye-Frozen Foods Best kwi-Trader Joe's, ngokutsho kwabasebenzi

I-Tortellini, i-ravioli, i-gnocchi kunye ne-dumplings

Cauliflower Gnocchi kunye Asparagus & Pesto

UCarolyn Hodges, M.S., RD

Ipasta ityiwa kanye ngeveki kumakhaya amaninzi. Ilunge kakhulu kwaye iyindlela entle yokubetha isidlo esimnandi ngokukhawuleza. Iyazalisekisa kwaye iyanelisa kakhulu. Kukho iintlobo ngeentlobo ezahlukeneyo onokuthi uhlale ukhona. Izinketho ezimbalwa ezidumileyo ziquka, i-tortellini, i-gnocchi, kunye iravioli -kuninzi onokukwenza ngezi zithako!

Kwaye ungalibali izinto ezifana namadombolo akhenkcezisiweyo. Zicwilise kwisosi yesoya kwaye usebenze ngesaladi yekhukhamba ekhawulezayo kwaye unesidlo esimnandi ngexesha lonke.

Iiresiphi zemizuzu eyi-15 onokuzizama:

I-Pesto Ravioli kunye nesipinatshi kunye neetumato

I-Ravioli yeMeditera kunye neArtichokes kunye neMinquma

I-3-Iingredient Cheese Tortellini kunye neTomato & Basil

fCauliflower Gnocchi kunye Asparagus & Pesto

Iziqhamo ezikhenkcezisiweyo

3-Izithako zeTropical Tangerine Smoothie

UCarolyn Hodges, M.S., RDN

Iziqhamo ezikhenkcezisiweyo zisoloko zilukhetho olukhulu lokuzigcina esandleni. Ingasetyenziselwa ukwenza iintlobo ngeentlobo zeeresiphi, ezifana nesmoothies, iitarts zeziqhamo, abaluki bezipho kunye neemuffins. Usenokungayiqondi le nto, kodwa iziqhamo ezikhenkcezisiweyo zisempilweni njengeziqhamo ezitsha. Ilungile lo nto- Icholwa kwincopho yokuvuthwa kunye nomkhenkce womkhenkce , oku kuthetha ukuba usenako ukufumana zonke ezo zondlo zinkulu. Olunye ukhetho oludumileyo omele uhlale nalo lubandakanya amaqunube, ipayinapile, imango, amaqunube, icheri kunye namaqunube amnyama.

Iiresiphi zemizuzu eyi-15 onokuzizama:

3-Isithako seTropiki yeTangerine kunye neKefir Smoothie

IBerry-Almond Smoothie Bowl

I-Strawberry Yogurt Parfait

I-pie crust kunye ne-puff pasty

Izithako ezi-3 ze-mushroom kunye ne-egg puff pastry rolls

UCarolyn Hodges

I-pastry esele ilungile yenye yezona ndlela zimfutshane zibalaseleyo! Iikhrasti zepayi ezikhenkcezisiweyo kunye ne-puff pastry zingasetyenziselwa ukwenza izimuncumuncu njengeepayi, iitarts kunye neecobblers, kodwa kunye nezitya ezinencasa, njengeSkillet Chicken Pot Pie kunye—esiyintandokazi— quiche, eyenza isidlo sakusasa esikhulu, ibrunch, isidlo sasemini okanye isidlo sangokuhlwa.

Iiresiphi zemizuzu eyi-15 onokuzizama:

3-Izithako Iqanda & Mushroom Puff Pastry Rolls

I-Asparagus kunye ne-Feta Quiche

Itswele leCaramelized & Mushroom Quiche

Bona Okuninzi: Uyenza njani i-Quiches elula ye-5-Ingredient

Izonka

UTed kunye noChelsea Cavanaugh

Ubusazi ukuba isonka sigcina ixesha elide kwisikhenkcisi xa sithelekisa nesikhenkcisi? Kwaye ngokugcina ilofu esandleni kwisikhenkcisi sakho, uziizithako ezimbalwa ezongezelelweyo kude nesandwiches ezilula, i-toast egalelwe amaqanda kunye neavokhado okanye amaqunube amnyama kunye netshizi yebhokhwe ukuze uthathwe kamnandi, kunye nokunye okuninzi ukutya. Kwaye ayiyeki kwisonka esidala esisikiweyo esiqhelekileyo-ungazifihla iimuffins zesiNgesi, iitortillas, isonka sepita kunye naan Ukuqinisekisa ukuba ufumana umthombo omkhulu wefayibha kunye nezondlo, zama ukugcina ukutya okuziinkozo okanye izonka ezininzi.

Iiresiphi zemizuzu eyi-15 onokuzizama:

Apple & Cheddar Pita Pockets

Veggie & Hummus Sandwich

Igalikhi, iSoseji kunye neKale Naan Pizzas

I-Feta, iqanda kunye ne-Olive Pita

Ngaba yiprispele yencindi yomgubo ocoliweyo

Bona Okuninzi: Izidlo zeFriza Ezenzelwa Phambili

Intlama yepizza okanye amakhrust epizza ekhenkcezisiweyo

Isoseji, iMushroom kunye nePizza eyoyiweyo yePesto

Namhlanje, i-pizza crust idlula ngaphaya kwesiseko sakho esimhlophe okanye intlama yengqolowa epheleleyo. Unokufumana uqweqwe lwepizza yecauliflower ekhenkcezisiweyo, uqweqwe lwepizza ye-broccoli kunye nolunye ukhetho olumnandi, olungelulanga nje kuphela kodwa lukwanceda ukongeza imifuno eyongezelelweyo kusuku lwakho. Phezulu nge-tomato sauce encinci okanye i-pesto, itshizi kunye nemifuno kunye nesidlo sakho senziwe!

Iiresiphi zemizuzu eyi-15 onokuzizama:

Isoseji, iMushroom kunye nePizza eyoyiweyo yePesto

I-Buffalo-Chicken Cauliflower Pizza (sebenzisa uqweqwe lwepizza yecauliflower ekhenkcezisiweyo ukukhawulezisa iresiphi)

I-Peanut yaseThai kunye nePizza eyojiweyo yeHerb

I-8 Pantry Staples ekufuneka uzigcine usesandleni kwizidlo ezi-3 zezithako kwi-Whim

I-shrimp

I-shrimp efriziweyo lukhetho oluhle ukugcina esandleni. Ingasetyenziswa kwiindidi ezahlukeneyo zokutya kwaye ingumthombo omkhulu weprotheyini ebhityileyo. Uninzi ukutya kwaselwandle iba ngumkhenkce ngoko nangoko emva kokuba ibanjiwe, nto leyo ethetha ukuba ufumana ukutya kwaselwandle okufreshi, okukumgangatho ophezulu. I-shrimp ekhenkcezisiweyo itshabalalisa ngokukhawuleza kwaye inokwenziwa lula njengekhosi ephambili, kunye ne-veggie okanye ukupheka ngokukhawuleza okuziinkozo.

Imizuzu eli-15 yeendlela zokongamela onokuzizama:

I-15-Minute Shrimp & Coconut Curry ene-Eggplant

Quick Shrimp Scampi

Quick Shrimp Puttanesca

7 Izithako ekufuneka uhlale unazo kwifriji yakho yezidlo eziKhawulezayo ezisempilweni

Imifuno ekhenkcezisiweyo

Akukho sikhenkcisi sigqityiweyo ngaphandle kweentlobo ngeentlobo imifuno engumkhenkce . Imifuno ekhenkcezisiweyo inezinto ezininzi kakhulu kwaye inokongeza izondlo ezibalulekileyo kuso nasiphi na isidlo. Unokuzikhonza njengesitya esinencasa, okanye udibanise kunye nezinye izithako ezimbalwa ukwenza isuphu emnandi okanye i-casserole.

Zingaphi ii-sonic slushies

Izinketho ezimbalwa ezilungileyo zokugcina i-broccoli, iimbotyi eziluhlaza, ii-ertyisi, ingqolowa kunye ne-edamame-zibambe kakuhle kwinkqubo yokukhenkceza kwaye zingaphoswa kwisitya esimnandi se-15-minute efana nale Teriyaki Chicken kunye ne-Broccoli. Unokwenza ngokwezifiso le recipe kwaye utshintshe i-broccoli kuyo nayiphi na imifuno onayo.